Time-restricted eating vs Alternate Day fasting: Which one is better?

Описание: Intermittent fasting has become much more of a household phrase over the past few years.

The problem with intermittent fasting is that there are a variety of "flavors" that have arisen over the years. My personal favorite, and one that is generally very easy to adopt, is the time restricted eating. But, this isn't just about skipping meals. It has to be a logical approach designed to allow your body to repair tissues, lose extra weight and snap your immune system to attention.

But, for those with a stronger will could do another form of fasting called alternate-day-fasting. In this flavor, you pretty much eat what you want and the next day cut down to under 25% of the calories from the day before.

But which one is better?

This study compared two the types of intermittent fasting—alternate-day fasting (ADF) and time-restricted eating (TRE)—to see which worked better for reducing body fat and improving health.

Adults ages 18–40 with slightly overweight or high-normal BMI were randomly assigned to ADF, TRE, or a control group for four weeks. ADF involved fasting every other day, while TRE allowed eating only between noon and 8 p.m.

The results showed that ADF led to the greatest decrease in total body fat, beating both TRE and the control group. TRE also reduced fat, but not as much as ADF. People in the ADF group ate about 34% fewer calories, compared with 15% less in TRE and almost no change in the control group.

ADF also lowered harmful visceral fat, improved some cholesterol levels, slightly reduced resting metabolism, and even increased activity levels and quality of life. No serious side effects were reported. Overall, ADF was the most effective method for reducing body fat and improving several health markers.

Find out more details in the video.

https://www.sciencedirect.com/science...